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  6. Refried beans vs. Cowpea (Black-eyed pea)

Refried beans vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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What are the main differences between refried beans and cowpea (Black-eyed pea)?

  • Refried beans are richer in vitamin C, yet cowpea (Black-eyed pea) is richer in folate, copper, iron, fiber, vitamin B1, phosphorus, manganese, and zinc.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 49% higher.
  • Refried beans have 93 times more sodium than cowpea (Black-eyed pea). Refried beans have 370mg of sodium, while cowpea (Black-eyed pea) has 4mg.
  • Refried beans have a lower glycemic index than cowpea (Black-eyed pea).

We used Refried beans, canned, traditional style (includes USDA commodity) and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Refried beans vs Cowpea (Black-eyed pea) infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Contains more CalciumCalcium +20.8%
Contains more PotassiumPotassium +14.7%
Contains more SeleniumSelenium +132%
Contains more MagnesiumMagnesium +51.4%
Contains more IronIron +74.3%
Contains more CopperCopper +107.8%
Contains more ZincZinc +122.4%
Contains more PhosphorusPhosphorus +69.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +64.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin KVitamin K +23.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +211.1%
Contains more Vitamin B1Vitamin B1 +165.8%
Contains more Vitamin B3Vitamin B3 +34.9%
Contains more Vitamin B5Vitamin B5 +117.5%
Contains more FolateFolate +1790.9%
Contains more CholineCholine +51.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Cowpea (Black-eyed pea) DV% diff.
Folate 11µg 208µg 49%
Histidine 153mg 0.24mg 22%
Sodium 370mg 4mg 16%
Copper 0.129mg 0.268mg 15%
Iron 1.44mg 2.51mg 13%
Fiber 3.7g 6.5g 11%
Vitamin B1 0.076mg 0.202mg 11%
Phosphorus 92mg 156mg 9%
Manganese 0.289mg 0.475mg 8%
Selenium 5.8µg 2.5µg 6%
Zinc 0.58mg 1.29mg 6%
Protein 4.98g 7.73g 6%
Vitamin C 6mg 0.4mg 6%
Magnesium 35mg 53mg 4%
Vitamin B5 0.189mg 0.411mg 4%
Starch 7.43g 3%
Saturated fat 0.631g 0.138g 2%
Polyunsaturated fat 0.543g 0.225g 2%
Choline 21.2mg 32.2mg 2%
Carbs 13.55g 20.76g 2%
Fats 2.01g 0.53g 2%
Vitamin B2 0.079mg 0.055mg 2%
Monounsaturated fat 0.601g 0.044g 1%
Calories 90kcal 116kcal 1%
Vitamin B3 0.367mg 0.495mg 1%
Potassium 319mg 278mg 1%
Vitamin E 0.09mg 0.28mg 1%
Calcium 29mg 24mg 1%
Net carbs 9.85g 14.26g N/A
Sugar 0.54g 3.3g N/A
Vitamin A 0µg 1µg 0%
Vitamin B6 0.103mg 0.1mg 0%
Vitamin K 2.1µg 1.7µg 0%
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.095mg 0%
Threonine 0.231mg 0.294mg 0%
Isoleucine 0.242mg 0.314mg 0%
Leucine 0.438mg 0.592mg 0%
Lysine 0.377mg 0.523mg 0%
Methionine 0.083mg 0.11mg 0%
Phenylalanine 0.297mg 0.451mg 0%
Valine 0.287mg 0.368mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more FatsFats +279.2%
Contains more OtherOther +81.9%
Contains more ProteinProtein +55.2%
Contains more CarbsCarbs +53.2%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains more Mono. FatMonounsaturated fat +1265.9%
Contains more Poly. FatPolyunsaturated fat +141.3%
Contains less Sat. FatSaturated fat -78.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.